Exercise Library

Inchworms

Step 1

Starting Position: From a standing position with your feet together or slightly apart, engage ("brace") your abdominal muscles to stabilize your spine.

Step 2

Gently exhale and bend forward from your hips ("hip hinging"). Try to keep your knees straight (but not locked). Slowly lower your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. If your hamstrings are tight, you may need to bend your knees slightly. Try to keep the spine flat.

Step 3

Slowly begin to walk your hands forward, away from your feet. Your heels will begin to rise off the floor. Continue walking your hands forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position).

Step 4

Perform one full push-up, bending the elbows and lowering your chest and hips simultaneously to the floor. Maintain a rigid torso and keep your head aligned with your spine. Do not allow sagging in the low back or ribcage. Keep the hips level. Do not allow your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touches the floor. Allow your elbows to flare outwards during the lowering phase.

Step 5

Press up to plank position keeping the torso rigid and your head aligned with your spine. Do not allow sagging in the low back or ribcage. Keep the hips level. Do not allow your hips to hike upwards during this phase. Continue pressing until the arms are fully extended. Slowly begin walking your feet forward towards your hands, taking steps without moving your hands. Maintain a flat spine throughout and continue walking until your feet are close to your hands.

Step 6

Repeat this movement and continue for 10 - 15 yards (9-13 m).

Step 7

Exercise Variation: You can progress this exercise by adding multiple push-ups in the lowered position.

To maximize the benefits of this exercise and reduce the potential for injury, it is important to monitor the position of your spine throughout the exercise. Focus on keeping your spine flat and avoid any rounding of your low back. Smaller steps help maintain correct body position. Reaching too far forward with your arms will put unnecessary stress on the shoulders.